Βιβλιοθήκη Ασκήσεων

Barbell Bench Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, flat bench, rack.

Cable Flye (Mid) primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handles.

Chest Dip (Lean Forward) primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dip bars or assisted dip machine.

Decline Barbell Bench Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, decline bench, rack.

Decline Dumbbell Flye primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, decline bench.

Decline Dumbbell Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, decline bench.

Dumbbell Bench Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, flat bench.

Dumbbell Pullover primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbell, bench.

High-to-Low Cable Crossover primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handles.

Incline Barbell Bench Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, adjustable bench, rack.

Incline Dumbbell Flye primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Dumbbells, adjustable bench.

Incline Dumbbell Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells, adjustable bench.

Incline Smith Machine Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Smith machine, adjustable bench.

Landmine Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell landmine attachment.

Low-to-High Cable Crossover primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Cable machine, D-handles.

Machine Chest Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Chest press machine.

Pec Deck Flye primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Pec deck machine.

Push-Up primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Floor (or handles).

Svend Press primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Weight plates.

Weighted Push-Up primarily targets the pectoral muscles with assistance from the triceps and anterior deltoids. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Weight plate/vest, floor.